Most of my articles generally center around a specific health topic or on the nutritional benefits of certain foods. But, now that summer is upon us and we are all beginning to naturally eat more healthy salads and fresh vegetables and fruits,
This month I thought I would keep it simple and just give you a few of my favorite pool or beach-side summer faves! You don’t always have to stand in line at the store buying prepared foods or throw out unhealthy options. Healthy snacks and meals by the pool or to go on the beach can be healthy, easy to prepare and delicious!
“Without the Guilt” Tortilla Chips
Package of whole wheat or sprouted tortilla chips
Olive oil
Sea salt
Preheat oven to 350 degrees. Cut the tortillas into triangular shape pieces (I use a pizza cutter.) Place on a baking sheet and liberally drizzle with olive oil and dash with sea salt. Cook them until they are crispy turning them over as needed. My kids literally devour these the moment they come out o f the oven! These are delicious with my homemade guacamole, salsa, on top of salads or as a side for one of my delicious sandwiches or wraps (see also Seaweed article)!
“No Guilt” Guacamole
3 avocados
¼- ½ cups diced onions or 2 diced scallions
¼ cups of diced cilantro
Juice of 1 lemon
Dash of sea salt
1 Roma tomato (optional)
Add the avocado, sea salt and ½ of the onion in a food processor and run for just a bit until mixed. Add the remaining onions and cilantro and stir in. If you don’t have a food processor at hand then just mash the avocado with a fork and take more time to finely chop the onion. Serve the guacamole with raw vegetables or a healthy chip (see my “Without the Guilt” Tortilla Chip recipe) or use on a sandwich, in a healthy wrap or even on top of a salad. This recipe only uses good fresh, wholesome ingredients and is beyond healthy and good for you without all the unnecessary fats!
Heirloom Tomato, Spinach and Buffalo Mozzarella Salad
Heirloom Tomato
Buffalo Mozzarella
Spinach Leaves
Avocado (optional)
Walnuts (optional)
Slice heirloom tomatoes and high-quality buffalo mozzarella and place atop a bed of raw spinach leaves and douse with extra virgin olive oil and sea salt. For something richer add sliced avocados and your favorite raw nuts such as walnuts, which are high in protein and folic acid. This is truly one of my favorite summer salads!
Mexican Sushi Wrap
Smoked salmon
Cream cheese (I prefer Tofutti “cream cheese”)
Whole wheat tortilla wrap
Liberally spread the cream cheese over the tortilla and layer with salmon. Roll up the wrap “sushi style” and cut into ¼ inch slices and your done! These are a great option if you are packing up a picnic for the beach or even a lunch for your child to take to camp or to school.
Watermelon Lemonade Popsicles
Watermelon- cubed or chunked (approximately 4 cups)
1-2 Cups Newman’s Own (or other healthy, low-sugar lemonade)
1 squeeze of Agave Nectar
1 dash of Sea Salt
Combine the ingredients and blend in a blender. Be sure to put aside a few chunks for simply mash up to add to the mixture to give it texture. Pour the mixture into the molds and freeze. These are so refreshing and delicious! For more healthy popsicle recipes please go to Homemade Popsicles: An Easy to Make, Healthy Summer Treat!
And, for more ideas on healthy lunches to pack your kids, please go toCamp Season: How to Pack Healthy Lunches Your Kids Will Actually Eat!
It’s September—the start of a new school year.
Three kids. Busy is the only way to describe it.
If you have to pack lunch, a cheese stick, a single
serving of apple sauce or a yogurt, for instance, is
easy. You can buy a bunch all together, keep them
in the fridge and just throw one in the box each day.
No hassles, no fuss. I do it myself.
If you are training for your next marathon, or even just trying to enhance your running speed or stamina, add more dark, leafy greens to your diet!
Yes, I said “greens,” not “protein” as you might have expected! Protein is certainly an important part of a runner’s diet with respect to building, repairing and maintaining muscle. But, so often, when I look at a client’s diet log, I see that they are loading up way too much on carbohydrates and protein, but leafy green vegetables are sorely overlooked!
Contrary to what many of you might think or have been led to believe by well-meaning health professionals or manufacturers of low fat foods, I have an important secret to tell you- eating “fat” does not make you fat! Counting calories does not make you skinnier either but we will leave that for another article!!!
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